Paunonzwa izwi rekuti creatine, unofunga nezvechimwe chinhu chinoshandiswa nevanovaka muviri pajimu, handiti? Ehe, pane chokwadi panyaya iyoyo. Asi waiziva here kuti creatine yakakoshawo pakushanda zvakanaka kwehuropi hwako, pamwe nekupa tsandanyama dzako simba? Ichi chakavanzika chisingazivikanwe nevanhu vazhinji. Saka ngatitaurei nezvazvo zvakadzama uye nhasi uno.
Chii chinonzi Creatine? Chinokosha sei mumuviri?
Zvichitaurwa zviri nyore, creatine chinhu chinogadzirwa mumiviri yedu kusvika pamwero wakati, uye chinowanikwawo muzvikafu zvakaita senyama nehove. Basa rayo guru nderekubatsira kugadzira ATP (Adenosine Triphosphate) , iyo huru fuel molecule inopa simba kumasero emuviri wedu.
Funga nezvazvo, paunosimudza chinhu chinorema, uchikwira masitepisi, kana kungofamba mumugwagwa, tsandanyama dzako dzinoda simba. Simba iri rinobva kumorekuru inonzi ATP. Zvakafanana nekuti mota inoda peturu kuti imhanye.
Asi zvinoshamisa kuti uropi hwedu hunoshandisa huwandu hwakakura hweATP kupfuura tsandanyama dzedu. Kutaura zvazviri, uropi hwedu hunoshandisa chikamu chimwe muzvina (25%) chesimba rose reATP rinogadzirwa nemuviri wedu! Mamiriyoni emasero europi anotaurirana, anofunga, uye anoyeuka, zvese izvi zvinoda simba guru.
Mumwe muongorori wekuGermany anotsanangura izvi zvakanaka kwazvo:
"Creatine yakafanana ne'mafuta.' Kana uropi huchishandisa simba rakawandisa uye tangi resimba risina chinhu, creatine inobatsira kuizadza nekukurumidza."
Ndezvipi zvakanakira zve creatine pahutano hwehuropi?
Tsvagiridzo pamusoro pehukama huripo pakati pe creatine nehutano hwehuropi ichiri kutanga, asi zvakawanikwa kusvika pari zvino zvinopa tariro huru.
- Kuvandudza hunyanzvi hwekurangarira nekufunga: Dzimwe ongororo dzakaratidza kuti kutora mishonga yekuwedzera creatine kunogona kuvandudza ndangariro yenguva pfupi uye kukurumidza kufunga, kunyanya kune vanodya miriwo nevanhu vakuru.
- Kuderedza migumisiro yekushaiwa hope: Ichi chinhu chakakosha kuvanhu vazhinji. Funga nezvazvo, patinodzidza bvunzo kana kushanda husiku, tinofanira kurara. Uropi hahuna kushanda zvakanyanya here mangwana acho? Mune imwe ongororo, apo vanhu vakarara kusvika mambakwedza vakapihwa creatine, mashandiro ehuropi hwavo (kunyatsoteerera, kuita sarudzo) aive nani pane avo vasina kuitora.
- Kuderedza kushushikana nekuora mwoyo: Imwe tsvakurudzo inoratidza kuti creatine inogona kubatsira nekuwedzera simba reuropi.Zvingabatsira kuderedza zviratidzo zvekuora mwoyo.
- Kurumidza kupora kubva mukukuvara kwemusoro/uropi: Kana vatambi vakakuvara musoro, huwandu hwe creatine muuropi hunoderera. Zvinotendwa kuti creatine supplements inogona kubatsira kuzadza masero europi uye kukurumidzisa kupora.
Asi zvakakosha kurangarira izvi: Tsvagiridzo iyi ichiri muchikamu chayo chekutanga. Saka hazvigoneke kutaura kuti zvabuda izvi zvine chokwadi che100%. Kutsvagurudza kwakawanda kunodiwa kuti zviongororwe izvi zvinyatso simbiswa.
Saka ndiani anoda kushandisa Creatine?
Zvichibva padata riripo parizvino, hapana kurudziro yekurapa yekuti munhu wese atore creatine . Zvisinei, mamwe mapoka anogona kubatsirwa zvakanyanya nayo.
| Boka | Sei zvingabatsira? |
|---|---|
| Vanhu vakwegura | Sezvo huwandu hwe creatine huchidzikira mumuviri sezvatinokura, izvi zvinogona kubatsira pakushanda kwehuropi uye simba remhasuru. |
| Vanodya miriwo chete/Vegan | Nekuti creatine inowanikwa zvakanyanya kubva munyama nehove, vanodya miriwo vanowanzova ne creatine yakaderera, saka kutora supplement kunogona kubatsira zvakanyanya. |
| Vanhu vanofamba-famba vachirara kakawanda | Zvinogona kubatsira kuderedza kumanikidzwa kweuropi kunokonzerwa nekushaikwa kwehope, senge vadzidzi vekurapa, vatyairi vendege, nevashandi vekuchengetedza. |
| Vatambi vari panjodzi yekukuvara mumusoro | Avo vanoita mitambo yakaita serugby neboxing vanogona kubatsira uropi kuti hudzoke mushure metsaona. |
Asi, sekureva kwenyanzvi yezvekudya zvemitambo paCleveland Clinic, hazvisati zvanyanya kutaurwa kuti munhu mukuru ane hutano anofanira kutanga kuishandisa "kudzivirira uropi hwake." Tsvagiridzo haisati yasvika.
Kana ukatora creatine, unoitora sei chaizvo?
Chipimo uye rudzi rwe
Tsvakurudzo dzakawanda dzinokurudzira magiramu 3-5 pazuva . Vanhu vazhinji vanofunga kuti pavanotanga creatine, vanoda 'mutoro wekutakura' we20 magiramu pazuva. Asi kusiyana netsandanyama, hazvina kukosha pahutano hwehuropi. Zvakanakisisa kushandisa magiramu 3-5 pazuva nguva dzose, nguva dzose.
Pamhando dzese dze creatine dziri pamusika, Creatine Monohydrate ndiyo yakanyanya kutsvakurudzwa uye yakaratidza mhedzisiro yakanaka. Saka, kana uine sarudzo, kuchenjera kusarudza rudzi urwu.
Haugone kuwana zvakakwana kubva muchikafu chete here?
Mhinduro pfupi ndeyekuti kwete . Muviri wako unobereka imwe yacho, uye unoiwana kubva munyama nehove. Asi funga nezvazvo, kunyangwe munhu akajaira kudya nyama akadya inenge paundi imwe chete yenyama, anongowana huwandu hushoma, hunenge magiramu 1-2 e creatine. Saka kuti usvike pachinangwa che3-5 gramu pazuva, uchafanirwa kuitora sekuwedzera.
Kushandisa creatine kwakachengeteka here? Pane mimwe migumisiro yakaipa here?
Creatine ndeimwe yemishonga inovaka muviri yakawanikwa zvakanyanya uye inozivikanwa pasi rose. Kune munhu ane itsvo dzine hutano, kutora mushonga unokurudzirwa (3-5 gramu pazuva) kwakachengeteka.
Asi, unofanira kungwarira zvikuru nezveizvi:
Kana uine chirwere cheitsvo chisingaperi kana chirwere chechiropa, unofanira kudzivisa kushandisa creatine zvachose. Izvi zvinodaro nekuti itsvo dzinosefa tsvina inobuda kana creatine yaparara mumuviri. Izvi zvinogona kuwedzera mutoro paitsvo dzakatopera simba.
Saka, musatanga kushandisa izvi musina kupiwa mazano nachiremba chero chikonzero chipi zvacho.
Migumisiro midiki
Vamwe vanhu vanogona kuzvimba, kuda kurutsa, kurwadziwa mudumbu, uye manyoka, kunyanya kana vachitora mishonga yakawanda seyataurwa pamusoro apa. Izvi hazviwanzoitiki kana vachitora mishonga yakaderera, kazhinji 3-5 gramu pazuva.
Mharidzo Yekuenda Nayo Kumba
- Creatine isimba rinokosha rinopa simba kwete kumhasuru chete, asiwo kumasero europi.
- Ongororo dzepakutanga dzinoratidza kuti creatine inogona kubatsira pazvinhu zvakaita sekuyeuka uye kuderedza migumisiro yekushaiwa hope, asi kutsvagurudza kwakawanda kunodiwa kuti zvisimbiswe.
- Chipimo chinokurudzirwa i3-5 magiramu eCreatine Monohydrate pazuva. Hazvidikanwi kutora 'chipimo chekurodha'.
- Chinonyanya kukosha: Usashandise creatine kana uine chirwere cheitsvo kana chechiropa.
- Usati washandisa chero mushonga mutsva, iva nechokwadi chekutaura nachiremba wako kuti akupe mazano, kunyanya kana uri kutora mushonga wezvimwe zvirwere.
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